Thuthukisa Isikhathi Sakho
Ngakho usuvele ugijima okungenani umarathon owodwa (26.2 miles), futhi manje usuqhubekela phambili kumgomo wakho olandelayo: ukuthuthukisa isikhathi sakho. Sebenzisa lolu hlelo lokuqeqeshwa kwamaviki angu-18 ukukusiza ukuthi usebenzise irekhodi lomuntu siqu (PR) kumarathon wakho olandelayo.
Ukuze uqale lolu hlelo, kufanele usuvele ugijima imizuzu engama-30 kuya kwangu-60 ngosuku, cishe izinsuku ezinhlanu ngesonto futhi ungagijima kuze kube ngamamayela angu-6 ngokunethezeka.
Uma ungakapheli kulokho, zama i- marathon yokuqala yamarathon . Uma lolu hlelo lubonakala lulula, zama i- marathon schedule ehamba phambili .
Amanothi Mayelana neShejuli
Ukuqeqeshwa kweziphambano (CT): Imisebenzi yokuqeqesha ikuvumela ukuba unike amajoyina akho kanye nemisipha ikhefu, ngenkathi isebenza ku-cardio yakho. Uma isimiso sifuna CT, yenza umsebenzi we-cardio ngaphandle kokugijima (ukuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical) emzamweni olinganiselayo emaminithini angu-45 kuya kwangu-60.
I-Tempo Run: Tempo igijima ikusiza ukuthi uthuthukise umkhawulo wakho we-anaerobic, okubaluleke kakhulu ekugijimeni okusheshayo. Ngomshini wamaminithi angu-40, isibonelo, qalisa ukugijima kwakho imizuzu engu-5 kuya kwengu-10 yokusebenza okulula, bese uqhubeka nemaminithi angu-15 ukuya kwangu-20 egijima cishe nge-10K ijubane. Qedela imizuzu engu-5 kuya kwengu-10 yokupholisa phansi. Uma ungaqiniseki ukuthi ijubane lakho le-10K liphi, hamba ngesivinini esizizwa "sinzima kakhulu."
Amandla okuqeqesha: Emva kokufudumala kwamaminithi angu-10, sebenzisa cishe imizuzu engama-20 kuya kwengu-25 ukwenza umzimba ophansi nokuqiniswa komzimba.
Ukusebenza kwesikhathi sokuvala (IW): Emva kokufudumala, ukugijima ngamamitha angu-400 (ithrekhi elilodwa elizungeze amathrekhi amaningi) kanzima, bese ululame ngokugijima noma ukuhamba ngamamitha angu-400. Isibonelo, i-3 x 400 ingaba ngamakhulu ama-400 ama-hard, anokubuyisa okungama-400 m phakathi.
Ukuhamba okulula (EP): Lezi zigijimi kufanele zenziwe ngezinga elilula, elikhululekile. Kufanele ukwazi ukuphefumula nokukhuluma kalula.
I-Race Race (RP): Ngemva kokugijima ngeminithi engu-10, hlala i-mileage ekhethiwe "kwi-Marathon Race Pace" yakho (RP). Landela lokho nge-cool-down-10 minithi. Uma ungaqiniseki ukuthi ijubane lakho lomncintiswano we-marathon luni, engeza amasekhondi angu-30-45 ngeyure elilodwa le-marathon yakho. Ungasebenzisa futhi isikhathi sesikhathi somncintiswano ukuze uthole ukuthi isikhathi sakho sokuncintisana sesikhathi sokugijima sizoba nini.
Ukuphumula: Ukuphumula kubalulekile ekuzikhandleni kwakho kokuthola nokulimala , ngakho ungazinaki izinsuku zokuphumula. Imisipha yakho empeleni yakha futhi ikulungise ngokwayo phakathi nezinsuku zakho zokuphumula. Uma ugijima nsuku zonke ngaphandle kokuqeda izinsuku, ngeke ubone ukuthuthukiswa okukhulu. ULwesihlanu luyisuku esihle sokuphumula, njengoba uzobe ugijima ngoLwesine futhi uzobe ugijima isikhathi eside kunazo zonke ngesonto ngoMgqibelo.
UMgqibelo ugijima isikhathi eside: Ngemva kokufudumala, sebenzisa ijubane lokunethezeka, lokukhulumisana le-mileage ekhethiwe. Qinisekisa ukuthi upholile phansi futhi welule ngemva kokugijima kwakho. Uma iningi lokugijima kwakho lisendleleni, futhi awuqiniseki ukuthi uhamba kude kangakanani, ungathola i-mileage ngokusebenzisa izinsiza ezifana ne-MapMyRun.com. Noma, ungakwazi njalo ukushayela umzila wakho emotweni yakho ngaphambi kwesikhathi futhi ulinganise i-mileage usebenzisa i-odometer yakho yemoto.
AmaSonto: Lolu suku lokuvuselela olusebenzayo. Ukugijimela kwakho kumele kuhambisane nokukhululeka, ukuhamba okulula (EP), okusiza ukukhulula imisipha yakho.
Qaphela: Ungashintsha izinsuku ukuze uhlele isimiso sakho. Uma umatasa ngolunye usuku, kuhle ukushintshanisa usuku lokuphumula usuku lokugijima.
IsiHlelo Sokuqeqeshwa SaseMarathon Esiphakathi
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | CT | I-30 min tempo | Isitimela samandla | 5 mi EP | Ukuphumula | 6 mi | 3-4 mi EP |
| 2 | CT | I-35 min tempo | Isitimela samandla | 5 mi EP | Ukuphumula | 8 mi | 3-4 mi EP |
| 3 | CT | I-tempo engu-40 | Isitimela samandla | 6 mi EP | Ukuphumula | 9 mi | 3-4 mi EP |
| 4 | CT | I-tempo engu-40 | Isitimela samandla | 6 mi EP | Ukuphumula | 10 mi | 3-4 mi EP |
| 5 | CT | 5 x 400 IW | Isitimela samandla + 4 mi EP | I-35 min tempo | Ukuphumula | 12 mi | 3-4 mi EP |
| 6 | CT | 6 x 400 IW | Isitimela samandla + 4 mi EP | I-35 min tempo | Ukuphumula | 14 mi | 3-4 mi EP |
| 7 | CT | I-7 x 400 IW | Isitimela samandla + 5 mi EP | 5 mi RP | Ukuphumula | 16 mi | 3-4 mi EP |
| 8 | CT | 8 x 400 IW | Isitimela samandla + 5 mi EP | I-35 min tempo | CT noma Ukuphumula | 12 mi | 4-5 mi EP |
| 9 | CT | 4 intaba iphinda | Isitimela samandla + 4 mi EP | 6 mi RP | Ukuphumula | 18 mi | 3-4 mi EP |
| 10 | CT | 5 intaba iphinda | Isitimela samandla + 5 mi EP | I-35 min tempo | Ukuphumula | 14 mi | 4-5 mi EP |
| 11 | CT | 6 intaba iphinda | Isitimela samandla + 6 mi EP | 7 miles RP | Ukuphumula | 16 mi (last 4 mi RP) | 4-5 mi EP |
| 12 | CT | 7 intaba iphinda | Isitimela samandla + 5 mi EP | I-35 min tempo | Ukuphumula | 12 mi | 4-5 mi EP |
| 13 | CT | 7 intaba iphinda | Isitimela samandla + 5 mi EP | 5 mi RP | Ukuphumula | 20 mi | 3-4 mi EP |
| 14 | CT | 6 mi RP | Isitimela samandla + 5 mi EP | I-tempo engu-40 | Ukuphumula | 12 mi | 4-5 mi EP |
| 15 | CT | 5 mi RP | Isitimela samandla + 5 mi EP | I-35 min tempo | Ukuphumula | 20 mi (last 4 mi RP) | 3-4 mi EP |
| 16 | CT | 5 mi RP | 5 mi EP | I-35 min tempo | Ukuphumula | 12 mi | 3-4 mi EP |
| 17 | CT | 4 mi RP | 4 mi EP | 4 mi EP | Ukuphumula | 6 mi | 3-4 mi EP |
| 18 | CT | 4 mi RP | Ukuphumula | 4 mi EP | Ukuphumula | 2 mi EP | Umjaho! |
Enye indlela ongayicabangela ekuthuthukiseni isikhathi sakho se-marathon ukwenza i- Yasso 800s . Lokhu kudlalwa kakhulu phakathi kwabagijimi abazama ukufeza umgomo othize we-marathon.